Another Healthy Menu Idea for Holiday Leftovers: Winter, Menu 4

Make Half Your Grains Whole
Vary Your Veggies
Focus on Fruits
Consume Calcium-Rich Foods
Go Lean with Protein

Meal		Ingredients		Calories/Serving
Breakfast		Vegetable Frittata w/Grapefruit, Toast & Orange Juice Vegetable Frittata Makes 2 Servings 1 tsp canola oil 1 clove garlic, crushed 1/4 cup onion, chopped 1/2 cup spinach, chopped 1/4 cup mushrooms, chopped 3/4 cup broccoli, chopped 4 egg whites 1/8 tsp salt 2 Tbsp shredded cheddar cheese pepper to taste 1 medium grapefruit 1 slice whole wheat bread, toasted 1 tsp almond butter 1 cup (8 oz) 100% orange juice		457 calories
Lunch		Ham Sandwich w/Pear, Soup & Milk 2 oz spiral ham (or leftover ham or turkey) 1/2 cup baby spinach leaves 2 tsp mayonnaise (or condiment of your choice) 2 slices whole wheat bread 1 cup soup, low-sodium, low-fat (of your choice) 1 medium pear 1 1/2 cups (12 oz) skim milk		548 calories
Dinner		Turkey and Cranberry Stew w/Mashed Cauliflower & Milk Turkey and Cranberry Stew Makes 6 Servings 2 tsp canola oil 1 medium onion, chopped 1 large carrot, cut into bite-size pieces 1 rib celery, cut into thin slices 1 parsnip, peeled and cut into bite-size pieces (optional) 1 medium sweet potato or yam, peeled and cut in half, then into bite-size pieces 1 bay leaf 1 teaspoon dried thyme 2 cups non-fat, reduced-sodium turkey or chicken stock, divided 1 apple, peeled, cored and cut into bite-size pieces 1 cup frozen (and defrosted) cranberries or canned whole cranberries, rinsed and drained 3 cups diced cooked turkey Salt and freshly ground black pepper, to taste* 1 cup cauliflower, mashed 2 tsp butter 1 1/2 (12 oz) cups skim milk		406 calories
Snack #1		1 cup oatmeal, plain, dry 1/2 cup skim milk 1 tsp cinnamon 1 tsp sugar 1/4 cup dates, chopped 16 oz water		458 calories
Snack #2		1/2 cup strawberries and bananas (or any fruit of your choice) 1 oz dark chocolate, melted 5 almonds, crushed Dip sliced fruit into melted chocolate then in crushed almonds. 16 oz water		206 calories

Total Calories: 2,075
% Fat: 20% % Saturated Fat: 6% % Carbohydrate: 60% % Protein: 20%	Sodium: 2,094 mg Cholesterol: 120 mg Fiber: 47 g Vitamin A: 145% Vitamin C: 484% Calcium: 152% Iron: 68%	Grains: 6 oz Vegetables: 3 1/4 cups Fruit: 4 1/2 cups Milk: 3 1/2 cups Meat & Beans: 7 oz

Visit MyPlate.gov to determine your daily calorie recommendation.

• Protein: 10-35%
• Carbohydrates: 45-65%
• Fats: 20-35%
• Saturated fat: <10% of calories
• Total fat: <35% of calories (unless naturally occurring)
• Cholesterol: <300 mg
• Salt: <2,300 mg*
• Fiber: 28g/2,000 calories
• Water: 64 oz/day

*Further reduce intake of sodium to 1,500 mg among persons who are 51 or older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease.

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